Three warm, nutritious breakfast dishes that help with weight loss

Steamed eggs or vegetable soup are warm, light but nutritious breakfast dishes that help you feel full longer and aid weight loss.

Oatmeal is an ideal breakfast for weight loss. (Source: Pixabay)

Oatmeal

Hot oatmeal cooked with low-fat milk or water, a scoop of protein (Greek yogurt or whey powder) and a few chia seeds and a handful of berries is an ideal breakfast for weight loss. Oats contain beta-glucan, a soluble fiber that helps slow digestion, stabilize blood sugar and increase feelings of fullness.

Research shows that oatmeal reduces hunger and is beneficial for weight control.

When combined with a morning protein source, the effects of reducing appetite and maintaining fullness are enhanced, supporting a reduction in total energy intake throughout the day.

Vegetable soup

Vegetable soup made with bone broth or miso, cooked with lots of leafy greens, mushrooms, a few pieces of tofu or shredded chicken breast is a simple yet nutritious breakfast dish.

Soup is low in energy density, high in water and fiber but low in calories, so eating a warm bowl of soup before a main meal has been shown to reduce subsequent energy intake and increase feelings of fullness.

When the weather is cold, a bowl of soup not only brings a warm, comforting feeling but also helps you control your portion sizes throughout the day. Miso (fermented soy sauce) is also beneficial for your gut microbiome and provides plant-based protein, although you need to be careful about the amount of salt.

Steamed eggs

Steamed eggs with green vegetables and a few slices of ginger or sprinkled with cinnamon are suggested breakfast ideas for dieters. Eggs are a complete source of protein, easy to digest and light on the stomach.

Research shows that a high-protein breakfast helps reduce hunger, helping to control calorie intake throughout the day. Adding ginger or cinnamon not only creates a warm, pleasant feeling on a cold day, but can also slightly increase the thermogenic effect, promoting energy expenditure throughout the day.

Source: https://baoquocte.vn/ba-mon-an-sang-am-bung-giau-dinh-duong-ho-tro-giam-can-332615.html